Free personalized workout plan

Fit Mom: 12 Weeks Fitness Program

By Suman Roy

Experience

Beginner (1-2 years)

Days per week

5 days

Time

61 minutes

Genders

Female

Goals

Gain Strength (Female)
Increase Stamina (Female)
Tone Body (Female)
Description

Moms are every child's superheroes. So in order to perform like a superhero she needs to be in good shape all year round. But after completing all responsibilities she finds no time to go to the gym a

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Equipment

Bodyweight

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

61 minutes

Genders

Female

Days per week

5 days

Goals

Gain Strength (Female)
Increase Stamina (Female)
Tone Body (Female)
Description

Moms are every child's superheroes. So in order to perform like a superhero she needs to be in good shape all year round. But after completing all responsibilities she finds no time to go to the gym a

Show More

Equipment

Bodyweight

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Squat1 set20 reps15s
Take as many sets as required to complete the prescribed number of reps.
2. General Side Plank
General Side Plank
1 set15s15s
Hold for 15 seconds each side.
3. Crunches
Crunches
1 set25 reps15s
Take as many sets as required to complete the prescribed number of reps.
4. Jumping Jack
Jumping Jack
1 set35 reps15s
Take as many sets as required to complete the prescribed number of reps.
5. Bodyweight Lunge1 set15 reps15s
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
6. Wall Sit1 set25s15s
7. Sit Up1 set10 reps15s
8. Butt Lift (Bridge)1 set10 reps15s
9. Close Grip Push Up
Close Grip Push Up
1 set5 reps15s
If you are unable to perform push up with proper form, you may perform bench push up or knee push up.

ExerciseSetsRepsRestNotes
1. Bodyweight Squat1 set10 reps15s
2. Plank1 set30s15s
3. Crunches
Crunches
1 set25 reps15s
Take as many sets as required to complete the prescribed number of reps.
4. Jumping Jack
Jumping Jack
1 set10 reps15s
5. Bodyweight Lunge1 set25 reps15s
Do 25 reps each leg. Take as many sets as required to complete the prescribed number of reps.
6. Wall Sit1 set45s15s
7. Sit Up1 set35 reps15s
Take as many sets as required to complete the prescribed number of reps.
8. Butt Lift (Bridge)1 set20 reps15s
Take as many sets as required to complete the prescribed number of reps.
9. Close Grip Push Up
Close Grip Push Up
1 set10 reps15s
If you are unable to perform push up with proper form, you can do bench push up or knee push up.

ExerciseSetsRepsRestNotes
1. Bodyweight Squat1 set15 reps15s
2. Plank1 set40s15s
3. Crunches
Crunches
1 set30 reps15s
Take as many sets as required to complete the prescribed number of reps.
4. Jumping Jack
Jumping Jack
1 set50 reps15s
Take as many sets as required to complete the prescribed number of reps.
5. Bodyweight Lunge1 set25 reps15s
Do 25 reps per leg. Take as many sets as required to complete the prescribed number of reps.
6. Wall Sit1 set35s15s
7. Sit Up1 set30 reps15s
Take as many sets as required to complete the prescribed number of reps.
8. Butt Lift (Bridge)1 set25 reps15s
Take as many sets as required to complete the prescribed number of reps.
9. Close Grip Push Up
Close Grip Push Up
1 set10 reps15s
If you cannot do push up with proper form, you can do bench push up or knee push up

ExerciseSetsRepsRestNotes
1. Bodyweight Squat1 set35 reps15s
Take as many sets as required to complete the prescribed number of reps.
2. Plank1 set30s15s
3. Crunches
Crunches
1 set25 reps15s
Take as many sets as required to complete the prescribed number of reps.
4. Jumping Jack
Jumping Jack
1 set25 reps15s
5. Bodyweight Lunge1 set15 reps15s
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
6. Wall Sit1 set60s15s
7. Sit Up1 set50 reps15s
Take as many sets as required to complete the prescribed number of reps.
8. Butt Lift (Bridge)1 set35 reps15s
Take as many sets as required to complete the prescribed number of reps.
9. Close Grip Push Up
Close Grip Push Up
1 set20 reps15s
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.

ExerciseSetsRepsRestNotes
1. Bodyweight Squat1 set25 reps15s
Take as many sets as required to complete the prescribed number of reps.
2. Plank1 set60s15s
3. Crunches
Crunches
1 set30 reps15s
Take as many sets as required to complete the prescribed number of reps.
4. Jumping Jack
Jumping Jack
1 set50 reps15s
Take as many sets as required to complete the prescribed number of reps.
5. Bodyweight Side Lunge1 set30 reps15s
Take as many sets as required to complete the prescribed number of reps. Do 30 reps each leg.
6. Wall Sit1 set45s15s
7. Sit Up1 set40 reps15s
Take as many sets as required to complete the prescribed number of reps.
8. Butt Lift (Bridge)1 set50 reps15s
Take as many sets as required to complete the prescribed number of reps.
9. Close Grip Push Up
Close Grip Push Up
1 set30 reps15s
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.

Date Created: 12/12/18, 5:31 AM


Last Updated: 5/20/20, 2:22 AM

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